Thread: I want to Blast my traps into space

Hi there,

I feel my traps dont get hit hard enough. I'm doing the standard upright rows, shrugs etc, but i dont feel them responding fully.

anyone got any advice? what do you do for yours. I wanna get that T shape goin down my back, but it is not happening how i want it to.

gimme some help.

iron love

I really only do shrugs and upright rows, not reallyh sure how else you can target the traps, but I go as heavy as i can with them and usually feel it the day after, I find its an exercise you can really go heavy with so really push it,
My mate recommended doin barbell shrugs with the barbell behind your back and found them to be realy effective.

what sort of weight and rep ranges are you doing? do you do them from behind or the front? i always find heavy weights with rubbish style works best lol.

Yea sacrificing a bit of form for heavier weights seems to work well for me, especially on shrugs, I used to try and not bend my arms at all but now i bend it just a little but can add loads more weight to the bar and it hurts in all the right places the next day haha

lol i end up bending my arms and legs. i practically deadlift and then shrug at times lol. still in my opinion having 220kg dangling from your traps will work them a lot more than 100kg with good form.

I only perform BBell Upright rows and BBell shrugs and never used to work Traps at all, until about 6 months ago. They are getting there, slowly but surely, which I think is the same for every body part. Consensus above seems to be to rack the weight up and go for it. I think I might try that this week too!

Deadlifts are a great exercise for traps - the day after deadlifts my traps always ache. I don't even bother with shrugs.

Do wide grip pull ups do traps??? These i find are a f**ker to do, can only manage about 5 or 6 in a go.

I love Rack Deadlifts for traps! Great back exercise but also tears your traps to pieces.
Maybe do 4 x 6 reps for Rack Deads then do Shrugs for 3x6-10reps

wide grip pull ups dont really do traps no.